Nutrition

Peanut Butter Chia Pudding - a Healthy Power Dessert

Lara - Ernährung
Rezept für ein leckeres Fitness-Dessert, optimal für Sportler
[Translate to English:] Foto: 401933830 / shutterstock.com

How can I indulge and still stick to my fitness nutrition?

If you follow a vegan diet and do a lot of sports, you’ve likely already asked yourself the question: Where can I get my protein? Because without protein, muscles can’t grow, and a protein deficiency in the diet can lead to painful injuries.
There are plenty of plant protein sources, but in order to match the biological value of animal protein, they must be combined well.
Ideally, a protein source has a complete amino acid profile, meaning it contains all the important amino acids which the body can’t produce itself, and which need to be added through the diet.
Chia seeds and peanuts are at the top of the list: Of 100 g chia seeds, 16 g are pure protein, in peanuts it’s even 25 g! To illustrate: You should eat about 30 g of protein with each meal. This doesn’t mean that you should constantly munch on 100 g peanuts - like all nuts, peanuts contain a lot of (healthy) fat and that can make you… well, fat.

Athletes need more protein than couch potatoes

As an athlete you should consume additional vegan protein powder. It just doesn’t taste very nice... Fortunately, there is now protein powder with peanut flavor! In combination with chia seeds and peanut butter, you can conjure up a really delicious, healthy, and vegan fitness dessert. Try it out!

Recipe for the fitness dessert: Peanut Butter Chia Pudding

Ingredients Chia Pudding:

  • 1 tbsp pure peanut butter
  • 15 g of chia seeds
  • 125 ml of plant milk

Ingredients Topping:

  • 15 g 15 g of protein powder (e.g., peanut flavor)
  • 1 tbsp pure peanut butter
  • 300 g (soy) curd
  • 100 g of blueberries

Preparation:

  1. Dissolve 1 tbsp peanut butter in the milk (mix well!), then stir in the chia seeds. Place in the refrigerator.
  2. Stir every 5-10 minutes for the first 30-60 minutes.
  3. Leave in the refrigerator overnight.
  4. The next day, mix the second spoonful of peanut butter, curd, blueberries, and protein powder in a blender, and add it to the pudding.
  5. Done! Serve and enjoy!

Thank you for your attention, and enjoy your high protein dessert!

Further information and recipes for the right diet for athletes can be found in these 3dots articles: 

This is a 3dots challenge, by the way, and wish you a lot of fun while completing the challenge. =) I would be happy if you left me some feedback about the challenge. Maybe you’ve already experimented with protein powder recipes? Share your experience with the 3dots community here in the comments, and have a look at my blog!:)

Love,

Lara

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